The sled push is where HYROX races are won and lost. More athletes blow up on station 2 than any other point in the race — pushing too hard, too early, with poor technique, and paying for it across the remaining 6 stations and 6km of running. This guide covers technique, training, and exactly how to pace the sled push on race day.
HYROX Sled Push: The Basics
The sled push is Station 2 of every HYROX race. You push a weighted sled 50 metres along a turf or rubber track, immediately after completing your second 1km run.
Station weights by division
| Division | Men’s Sled Weight | Women’s Sled Weight |
|---|---|---|
| Open Individual | 152kg | 102kg |
| Pro Individual | 175kg | 125kg |
Sled Push Technique
Body Position
- Lean aggressively into the sled — body at roughly 45 degrees. Most beginners stand too upright and lose significant power.
- Head neutral, spine long — don’t let your lower back round. Think proud chest, long neck.
- Hips low — drive comes from your legs. Keep hips lower than shoulders.
- Arms straight — grip the handles and push through straight arms.
Foot Strike and Drive
- Short, powerful steps — long strides kill your drive angle.
- Push from your whole foot — not your toes.
- Shoes matter — grip on gym flooring is critical. See our HYROX shoe guide for the best options.
Common Sled Push Mistakes
1. Going Out Too Hard
The sled push is Station 2 — you’re fresh. The temptation is to sprint it. Don’t. Aim for 85–90% effort, not 100%.
2. Standing Too Upright
The most common technique error. Lean in, keep your hips low, and drive at the sled.
3. Taking Too Long to Set Up
Arrive at the station, step behind the sled, set your hands, and go. Every second standing still costs time on the clock.
Training the Sled Push Without a Sled
- Incline Treadmill Walk — 15% incline, 5–6km/h, hold the front handles. Best substitute available.
- Prowler / Loaded Barbell Push — load to race weight and practice short, powerful push steps.
- Heavy Leg Press — 4 x 8–12 at 80–85% max builds the foundational quad and hip strength.
Sled Push Training Programme
| Phase | Session | Rest |
|---|---|---|
| Weeks 1–4 | 6 x 25m at moderate pace | 90s |
| Weeks 5–8 | 5 x 50m at race weight and pace | 2 min |
| Weeks 5–8 | 1km run + 50m sled x 3 rounds | 3 min |
| Weeks 9–12 | 50m at race weight in full race sim | Race pace |
| Weeks 9–12 | 3 x 25m at 110–120% race weight | 3 min |
Race Day Strategy
85–90% effort. Never stop — slowing down is always faster than stopping and restarting. Break the 50m into thirds mentally: accelerate for 20m, sustain for 20m, push hard through the final 10m.
Frequently Asked Questions
How heavy is the HYROX sled?
152kg for Open men, 102kg for Open women — including the sled body.
Can I rest during the sled push?
Yes — but stopping completely makes it extremely hard to restart. Slow down and keep moving rather than stopping.
What shoes are best?
Full rubber outsole, essential for grip. The PUMA Deviate Nitro 3 has the best grip of any HYROX shoe tested.
Previous station: ← Station 1 — SkiErg
Next station: Station 3 — Sled Pull →
All stations: Complete guide to all 8 HYROX stations
